6 Days from FLAGs – Our Distance Workout

Posted on July 8, 2011

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Hello all.  The young athletes responded well to this one.  We are 6 days away from their big meet of the summer.  If you are masters swimmer or triathlete, this is a good one for you as well!   More to come. 

16 x 100     1:30, 1;20, 1:15, 1:10 (repeat)

4 x 200     KICK @ 3:30

4 x 25     No breath @ :40

16 x 50     2 @ :35, 2 @ :45 (all pace), 4 Fly @ :1:00 (all repeat)

4 x 25     No Breath @ :40

12 x 25     Long axis drills @ :40

8 x 125     IM Add-on each stroke on each one–twice

4 x 25     No breath @ :40

2 x 500     Hypoxic Pull, 3-5, every 4th lap 5 second delay @ 6:30

If breaststroke at FLAGs – 6 x 50 Breast kick @ :60

The athletes did react well to this.  We will do more pace oriented items tomorrow to zero in on what we are trying to do.  As we get closer, we really don’t rest much for the distance swimmers.  If you are a masters swimmer or a triathlete, I wouldn’t rest much either. You have to keep you pace and longer swimming up to maintain all you have worked for. Too many times triathletes rest too much for the swim.  As a triathlete, you have to remember, your swim portion is a distance event, not a sprint. 

Enjoy your weekend.

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